Team Alan Cao

Coach
Alan Cao

Programme d'entrainements Hyrox sur 9 semaines

Ce programme de 9 semaines est conçu pour :

- Développer une solide base aérobie.

-Développer ta force

-Construire une confiance dans les mouvements.

-Te préparer à la compétition

Elimine l'incertitude de ton entrainement et arrête de laisser le hasard décider pour toi. Que tu participes en solo, en duo ou en relai ce programme t'apportera tout ce dont tu as besoin. C'est aussi le programme que j'ai utilisé pour gagner l'Hyrox Paris 2023 en Men Pro .

Structure du programme

Semaine 1: Testing week

Semaines 2,3,4 : Block 1 (construction de la base)

Semaine 5 : Deload

Semaines 6,7,8 : Block 2 (Intensité)

Semaine 9 : Taper week (Pic de forme)

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
- Barbell- Dumbbells-KB-Sled- Ski / Row / Bike
sample week banner image
phoneMockup
Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

Prep

A

Drills for runners

2km easy jog warm-up 3 sets of Running drills : A-skip x20m B-skip x20m C-Skip x20m Ankling x20m Straight leg x20m Fast leg x20m

Conditioning

B

5km Run

Perform a 5k Run on track

C1

Running

1 x 1000

C2

post running stretch routine

Monday
Week 1 Day 2

Prep

A

Full body strength WU

5min Easy Ski or Row Mobility : 1min /side Dynamic couch stretch 1min/side banded pigeon 1min Band shoulder dislocate 1min/side Banded full T hip opener 1min Thoracic extensions foam roller Activation x 2 Rounds 5 Plyo push up 10 Band pull apart 10 Jump squats

B

Bench Press

C

Deadlift

Conditioning

D

2km Row

Perform a 2k Row as fast as possible

Tuesday
Week 1 Day 3

Conditioning

A

Base endurance

Choose one option : Run 50-60min @Zone 2 (65-70% Max heart rate) Bike 60-90min @Zone 2 (60-65% Max heart rate ) Ski & Row 10 x 3min Row + Ski @Zone 2 (60-70% Max heart rate)

Wednesday
Week 1 Day 4

Prep

A

Full body strength WU

5min Easy Ski or Row Mobility : 1min /side Dynamic couch stretch 1min/side banded pigeon 1min Band shoulder dislocate 1min/side Banded full T hip opener 1min Thoracic extensions foam roller Activation x 2 Rounds 5 Plyo push up 10 Band pull apart 10 Jump squats

B

Back Squat

C

Overhead Press

D

SkiErg

1 x 2000

Thursday
Week 1 Day 5

A

Foam rolling recovery

Friday
Week 1 Day 6

Prep

A

Hyrox Warm-up

3 rounds for Time : 400m easy Jog 200m easy ski 10 Bodyweight reverse lunges 10 HR push ups

Conditioning

B

Saturday shoutout - 1

15min AMRAP 1K Run 50m Sled push @race weight 50 Wall balls @race weight Max distance run with remaining time 3min Rest 15min AMRAP 1K Run 50m Sled pull @race weight 200m Farmer Walk @race weight Max distance skierg with remaining time 3min rest 15min AMRAP 1k run 80m BBJ 50m Lunges @race weight Max distance row with remaining tile

Saturday
Week 2 Day 0
Hyrox Compete